Mini Forklift Posted May 6, 2014 Author Share Posted May 6, 2014 TUESDAY 6th MAY RUN: TOUGH SESSION IN HOT & WINDY CONDITIONSSHOES: BROOKS 'GHOST'INTENSITY: 7/10 PRE-RUN BW: 132.44POST RUN DIFF: -3.08lb MP3: http://upload.wikimedia.org/wikipedia/en/thumb/c/c9/Live_at_Luna_Park_Dream_Theater.jpg/220px-Live_at_Luna_Park_Dream_Theater.jpg DIST: 13.5kmTIME: 1.05:00 CALORIES: 1,025 (946cal/hr) AVE SPD: 12.44kphAVE PCE: 4.49min/kmMAX SPD: 15.56kphMAX PCE: 3.51min/km Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 6, 2014 Author Share Posted May 6, 2014 WEDNESDAY 7th MAY RUN: FASTED COMFORTABLE TEMPOSHOES: BROOKS 'GHOST'INTENSITY: 6/10 PRE-RUN BW: 132.88POST RUN DIFF: -2.64 MP3: http://upload.wikimedia.org/wikipedia/en/thumb/c/c9/Live_at_Luna_Park_Dream_Theater.jpg/220px-Live_at_Luna_Park_Dream_Theater.jpg DIST: 5.303kmTIME: 24:20 CALORIES: 376 (927cal/hr) AVE SPD: 13.07kphAVE PCE: 4.35min/kmMAX SPD: 16.59kphMAX PCE: 3.36min/km ** Legs and body in general felt really good this morning despite it only being a short run Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 8, 2014 Author Share Posted May 8, 2014 Just felt like a walk this morning for a change, so headed out to grab a coffee before work: 7km in 64mins. Back to running tomorrow, hopefully a 20km'er. Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 10, 2014 Author Share Posted May 10, 2014 SATURDAY 10th MAY RUN: COMFORTABLESHOES: BROOKS 'GHOST'INTENSITY: 4/10 POST-RUN BW: 132 MP3: http://covers.mp3million.com/0444730/200/Anthony%20Gomes%20-%20Music%20Is%20The%20Medicine.jpg DIST: 6.632kmTIME: 30:57 CALORIES: 479 (928cal/hr) AVE SPD: 12.86kphAVE PCE: 4.39min/kmMAX SPD: 17.06kphMAX PCE: 3.31min/km ** Realised today that it's at least 6 or 7 months since I have done any weights at all Now that speed needs to be a factor in my training I'm figuring it's not going to do me any harm. I'm able to hold onto a bit of muscle just from the running, I took this quick photo tonight so I can see where I am starting from. This is my 'runners physique' ~ one that's around 10lb less than when I'm PL'ing Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 12, 2014 Author Share Posted May 12, 2014 Woohoo, just hit a MASSIVE new PB for the main course/loop that I run. Somehow managed to shave more than a minute and a half of my best time !! 11.7km in a new best time of 53:23 ~ will type up the session later on once my watch has finished charging Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 13, 2014 Author Share Posted May 13, 2014 TUESDAY 13th MAY GRAYS RD AIRPORT LOOP *PB* http://www.veganbodybuilding.com/forum/download/file.php?id=3493 RUN: FIRST 5km COMFORTABLE, LAST 7km @ 4min/km PACESHOES: BROOKS 'GHOST'INTENSITY: 7/10 PRE-RUN BW: 132.44POST-RUN BW: 131.12 MP3: http://covers.mp3million.com/0444730/200/Anthony%20Gomes%20-%20Music%20Is%20The%20Medicine.jpg DIST: 11.7kmTIME: 53:23 CALORIES: 884 (993cal/hr) AVE SPD: 13.15kphAVE PCE: 4.34min/kmMAX SPD: 16.43kphMAX PCE: 3.39min/km POST-RUN NUTRITION: Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 14, 2014 Author Share Posted May 14, 2014 THURSDAY 15th MAY GENERAL UPPER BODY (FIRST WORKOUT IN 6+ MONTHS) BW: 13230mins HAMMER STRENGTH ROWS1PPS x 122PPS x 12 PAUSED BENCHBAR x 2066 x 1088 X 1088 x 10 INC. D.BELL PRESS31 x 1040 x 10 SL U.HAND D.BELL ROWS 31 x 1235 x 10 POST WO: Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 19, 2014 Author Share Posted May 19, 2014 SUNDAY 18th MAY GRAYS RD AIRPORT LOOP (LONGER VERSION) RUN: COMFORTABLESHOES: BROOKS 'GHOST'INTENSITY: 5/10 PRE-RUN BW: 134.2POST-RUN BW: 135.52 MP3: http://covers.mp3million.com/1025344/200/Transatlantic%20-%20Kaleidoscope%20CD2.jpg DIST: 15.5kmTIME: 1.14:00 CALORIES: 1,186 (962cal/hr) AVE SPD: 12.57kphAVE PCE: 4.46min/kmMAX SPD: 15.04kphMAX PCE: 3.59min/km ** A good, strong run considering the temperature was below zero Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 21, 2014 Author Share Posted May 21, 2014 WEIGHTS: GENERAL UPPER BODY PAUSED BENCHBAR x 1588 x 10110 x 8121 x 8 HAMMER STRENGTH INCLINE PRESS22PS x 1033PS x 1044PS x 10 CG EZ B.BELL MILITARY PRESS55 x 1055 x 1066 x 10 RUN HAGLEY PARK RUN: EASYSHOES: BROOKS 'GHOST'INTENSITY: 4/10 PRE-RUN BW: 132.44POST-RUN BW: 131.56 MP3: http://covers.mp3million.com/0573034/200/Transatlantic%20-%20More%20Never%20Is%20Enough%20CD1.jpg DIST: 6.65kmTIME: 32:15 CALORIES: 427 (794cal/hr) AVE SPD: 12.37kphAVE PCE: 4.51min/kmMAX SPD: 16.17kphMAX PCE: 3.42min/km ** Really easy run, hope to get out again tonight for a harder & longer session Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 23, 2014 Author Share Posted May 23, 2014 I'm coming to the end of my recovery period now, the real block of training towards the half starts at the beginning of June. I think I am in a good place: my CV base is not too bad, I can comfortably hold 4.30/km pace for well over 10km and I am feeling fit, rested and healthy. I think adding in the weights along with getting back up in the hills for some hard 'grunt' sessions will see me right. Quality, consistent and hard training sessions should ensure a fast half marathon ~ one that will put me towards the 1hr30 mark. I'll know as I continue onwards but the numbers don't lie; I'm a firm believer that the proof of achieving your goal with running lies in ones' training stats. ... Oh, and here's why I want to get back up into the hills... Because that is about 20mins drive away from my house Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 24, 2014 Author Share Posted May 24, 2014 SATURDAY 24th MAY AIRPORT LOOP RUN: EASYSHOES: BROOKS 'GHOST'INTENSITY: 3/10 BW: 132 MP3: http://www.marillion.com/prodimages//prod/1473.jpg DIST: 12.2kmTIME: 58:15 CALORIES: 924 (950cal/hr) AVE SPD: 12.57kphAVE PCE: 4.46min/kmMAX SPD: 15.2kphMAX PCE: 3.56min/km ** A nice and easy early morning run Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 25, 2014 Author Share Posted May 25, 2014 WEIGHTS: GENERAL UPPER BODY B.BELL MILITARY PRESSBAR x 1255 x 1055 x 10 D.BELL CHEST PRESS35 x 1244 x 1053 x 8 SUPERSET D.BELL FLYES20 x 1020 x 1020 x 10 EZ B.BELL CURLS55 x 1055 x 1066 x 10 SUPERSET 1 x ARM PREACHER CURLS13 x 1013 x 1015 x 8 TREADMILL RUN: CONTROLLED INCREASING-TEMPO SESSIONSHOES: BROOKS 'GHOST'INTENSITY: 6/10 MP3: http://upload.wikimedia.org/wikipedia/en/thumb/c/cc/Rockdustlightstar.jpg/220px-Rockdustlightstar.jpg 5mins @ 6kph10mins @ 11kph10mins @ 12kph10mins @ 13kph10mins @ 14kph TIME: 45:00DIST: 8.81km ** Treadmill felt good, even the final 10mins was pretty comfortable even though I was running at a decent clip (14kph = 1hr30 half marathon pace) Link to comment Share on other sites More sharing options...
Mini Forklift Posted May 31, 2014 Author Share Posted May 31, 2014 WEIGHTS D.BELL SHOULDER PRESS22 x 1231 x 1035 x 9 SUPERSET D.BELL CHEST PRESS39 x 1256 x 1055 x 8 LIFEFITNESS PEC DECK88 x 1088 x 10 SUPERSET CG PRESSUPS (ON EDGE OF BENCH)1515 RUNNING RUN: FASTED MORNING RUN WITH OUR FRANCHISE SERVICES MANAGERSHOES: BROOKS 'GHOST'INTENSITY: 2/10 TIME: 30:00DIST: 5km ** a nice easy run around Auckland airport at 6.30am. We both headed out straight after the workout Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 1, 2014 Author Share Posted June 1, 2014 A few of my meals over the last couple of days... Kale saladShiitake mushroom vege sushiHomemade mixed bean curry with pilau riceTom Yum rice with beansprouts and BBQ soy 'pork' Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 3, 2014 Author Share Posted June 3, 2014 TUESDAY 3rd JUNE GRAYS RD AIRPORT LOOP RUN: COMFORTABLE TEMPOSHOES: BROOKS 'GHOST'INTENSITY: 6.5/10 PRE-RUN BW: 132.44POST-RUN BW: 130.68 MP3: http://covers.mp3million.com/0745637/200/Virgil%20Donati%20-%20In%20This%20Life.jpg DIST: 11.7kmTIME: 55:01 CALORIES: 959 TOT ASC: 275ftAVE SPD: 12.77kphAVE PCE: 4.42'/kmMAX SPD: 21.56kphMAX PCE: 2.47'/km ** Not exactly sure where I lost time in this run, I thought I would have been sub 53mins as my pace was solid the whole way. Last couple of km's I ran at 4.15' /km pace ~ the whole run felt pretty good tonight. I don't think I have ever ran over 20kph either !! Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 7, 2014 Author Share Posted June 7, 2014 WEDNESDAY 4th JUNE HEAVY LEGS, SHIT RUN RUN: WAS MEANT TO BE INTERVALS...SHOES: BROOKS 'GHOST'INTENSITY: ZERO PRE-RUN BW: 132.88POST-RUN BW: 132.88 MP3: http://covers.mp3million.com/1030273/200/Pat%20Metheny%20Unity%20Group%20-%20Kin.jpg DIST: 6.41kmTIME: 31:17 CALORIES: 525 AVE SPD: 12.29kphAVE PCE: 4.52'/kmMAX SPD: 19.46kphMAX PCE: 3.05'/km ** Just had nothing in me tonight at all so ended up cutting the run short and turning back home. Felt like walking but I didn't Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 7, 2014 Author Share Posted June 7, 2014 SUNDAY 8th JUNE GRAYS ROAD, AIRPORT ROUTE RUN: EASY SUNDAY MORNINGSHOES: BROOKS 'GHOST'INTENSITY: 3/10 MP3: http://www.marillion.com/prodimages//prod/1473.jpg DIST: 11.72kmTIME: 57:33 CALORIES: 928 (967cal/hr) AVE SPD: 12.21kphAVE PCE: 4.54'/kmMAX SPD: 16.83kphMAX PCE: 3.33'/km Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 11, 2014 Author Share Posted June 11, 2014 Had a couple of days rest as I've had a spot of bronchitis so was happy to get out this morning and dodge the rain. Will write up later this afternoon, but ran 19.5km in 1hr37. Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 11, 2014 Author Share Posted June 11, 2014 WEDNEDAY 11th JUNE McLeans Island (short route) RUN: MARATHON PACESHOES: BROOKS 'GHOST'INTENSITY: 5.5/10 MP3: http://www.marillion.com/prodimages//prod/1466.jpg DIST: 19.51kmTIME: 1.37:00 CALORIES: 1,486 (917cal/hr) AVE SPD: 12.05kphAVE PCE: 4.58'/kmMAX SPD: 17.5kphMAX PCE: 3.25'/km ** Not a terrible run by any stretch, but legs definitely felt a bit heavy and I could feel that I wasn't running at 100% due to the remains of the bronchitis Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 13, 2014 Author Share Posted June 13, 2014 Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 15, 2014 Author Share Posted June 15, 2014 SUNDAY 15th JUNE AIRPORT ROUTE RUN: COMFORTABLESHOES: BROOKS 'GHOST'INTENSITY: 5.5/10 MP3: http://www.marillion.com/prodimages//prod/1466.jpg DIST: 11.6kmTIME: 56:20 CALORIES: 874 (930cal/hr) AVE SPD: 12.32kphAVE PCE: 4.52'/kmMAX SPD: 15.93kphMAX PCE: 3.45'/km Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 17, 2014 Author Share Posted June 17, 2014 Article in the new Winter edition of 'Vegetarian Living NZ' magazine... Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 18, 2014 Author Share Posted June 18, 2014 WEDNESDAY 18th JUNE WEIGHTS: UPPER BODY CIRCUIT INC. D.BELL CHEST PRESS31 x 1240 x 1244 x 10 CONVENTIONAL DL's110 x 12132 x 10132 x 10 CG PULLUPS888 FRONT PLATE RAISES22 x 1222 x 1233 x 10 TREADMILL RUN: EASYSHOES: BROOKS 'GHOST'INTENSITY: 3/10 MP3: http://covers.mp3million.com/0745637/200/Virgil%20Donati%20-%20In%20This%20Life.jpg TIME: 22:30DIST: 4.52km INTERVALS (on road, not treadmill) RECOVERY #1:TIME: 1:52 INTERVAL #1:TIME: 1:18 (over 337m)PACE: 3.51'/km / 15.52kph RECOVERY #2:TIME: 1:57 INTERVAL #2:TIME: 1:16 (over 347m)PACE: 3.40'/km / 16.34kph RECOVERY #3:TIME: 2:08 INTERVAL #3:TIME: 1:17 (over 329m)PACE: 3.54'/km / 15.34kph Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 21, 2014 Author Share Posted June 21, 2014 I have been taking it easy since that session on Wednesday, got some pretty decent DOMS in my hams so I made the most of being busy at work! How good does last nights dinner look http://www.veganbodybuilding.com/forum/download/file.php?id=3559 Link to comment Share on other sites More sharing options...
Mini Forklift Posted June 24, 2014 Author Share Posted June 24, 2014 WEDNESDAY 25th JUNE AVONHEAD PARK RUN RUN: COMFORTABLESHOES: BROOKS 'GHOST'INTENSITY: 5.5/10 MP3: http://upload.wikimedia.org/wikipedia/en/thumb/e/ef/Christina_Perri_-_Head_or_Heart_%28Official_Album_Cover%29.png/220px-Christina_Perri_-_Head_or_Heart_%28Official_Album_Cover%29.png DIST: 7.67kmTIME: 37:24 CALORIES: 557 (893cal/hr) MIN ALT: -177ftMAX ALT: 144ft AVE SPD: 12.3kphAVE PCE: 4.52'/kmMAX SPD: 16.39kphMAX PCE: 3.39'/km ** At least I got a sweat on during this up-and-down run, legs felt pretty empty but there were moments where I felt good. Kept it short as I'm aiming to get out for another run after work tonight Link to comment Share on other sites More sharing options...
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